Lou Corona'd Food Combining Chart!

Simple (i.e. fantastic!) cheat sheet!

A couple vegan recipe links!

To those interested in healthier and more compassionate living, here's a link to a few good vegan sites that have numerous recipes. In addition, to these recipes, I would highly recommend eating much more fresh and uncooked fruits and veggies to your diet.

http://mouthwateringvegan.com/
http://happyherbivore.com/recipes/
http://veganyumyum.com/archives/

http://fatfreevegan.com/
http://www.veganconnection.com/recipes/index.htm

books:
Alicia Silverstone’s The Kind Diet.
http://www.joyofveganbaking.com/ (awesome recipes/person!)

Staying on Track - Tool (Cronometer)

An invaluable tool as you transition to a raw diet such as the 80/10/10 is cronometer. This tool will allow you to input what your eating and break it down in terms of calories, % carb, fats, protein, and DV for nutrients. For those just starting on cronometer (cronometer.com) and starting 811 - couple pointers:

- much more effective if all your calories come from whole foods (simple fruits/veggies) . If you concocting sauces, more complex dishes, etc it's going to take quite a bit of work to input your foods.
- The two key pieces of info you need to look at are total calories and the ratio of carbs, fats, protein (the cronometer pie chart on the right under calorie breakdown)
- You don't need to count calories in an effort to restrict, you need to count and ensure your getting ENOUGH every day. If you body is hungry, keep eating fresh fruit until your not. Do not restrict calories.
- Target an average of 80% carbs, 10% protein, and 10% fats (MAX) based on the daily % of calories. This is a target and what it should average out as - your going to have some minor deviations on those every day.
- All the individual nutrients will likely over DV. Good news - money spend on supplements is money you can now apply to fruit!
- you'll have a daily reminder that you need to get some sun (vit D).
- If I notice my omegas are a little low, I'll use some hemp/flax seeds for my discretionary fat. Otherwise, usually like to eat a 1/2 dozen nuts or almond butter for those 100 or so fat calories.

Sample cronometer screenshots are below. There are two main windows, the PROFILE window and the MAIN Window. See notes in the images below:

Juicer Types

The two main kinds of juicers for home use are:

Centrifugal Juicer

A centrifugal juicer processes the fruits and vegetables with a shredder disc that spins at very high speeds. This is a popular type of juicer on the lower end of the cost scale and includes brands such as Breville, Juiceman, Jack Lalanne, etc. This model does very good on most items and ok on leafy greens. It does not do wheatgrass.

Recommendation is a Breville model.

---

Single Auger Juicer

This type of juicer operates by using a single auger and spins at a low speed (70-80 RPM). The lower RPMs help preserve nutrients and allows a longer potential juice storage time due to less heat, friction, and oxidation. These will juice anything including wheatgrass. Also does nut butter, frozen parfaits, and baby food.

Recommended models: any of the Omega 8000 series or Omega VERT 350.

---

Blender

Many "juicers" prefer a blender and consume the whole food (juice and fiber). Given the variety of fruits, vegetables, and the frequency you will use this, I highly recommend one of the higher end models such as the Vitamix or Blendtec. These models have around 2HPs and make quick work out of anything. I have a single auger juicer and a Vitamix and I use the Vitamix more. Since I have both, I like to juice leafy greens and then combine that juice with whole fruits in the Vitamix. That way I get whole food/fiber with the fruit, but not too much cellulose from all the leafy greens, which is much harder on the digestive system. Also, my diet is 80% fruit, which tilts the scales toward the Vitamix.

Recommendation: I picked the Vitamix, but the Blendtec is on par and also has a very loyal following.

Informative, but lighter material

I saw all of these on Netflix and recommend them. So next time your there (or get the DVD), forget the brain-dead B movies and check them out. It will begin reshape how you view the world and your choices.


Introduction to "some" raw concepts and benefits:

http://www.foodmatters.tv/

Current state of food production:

http://www.foodincmovie.com/

Entertaining and inspirational story of a man taking responsibility for his health - must see!

http://www.fatsickandnearlydead.com/

Must Read References

Nutrition: The best lifelong diet (80/10/10) in existence that align our nutrition needs with peak performance and health:

http://www.amazon.com/80-10-Diet/dp/1893831248

Health/Medical: The largest and most comprehensive study done on nutrition and human health. This is a must read is you want to understand the impact of eating meat protein and dairy products (cardiovascular disease, diabetes, cancer, etc):

http://www.amazon.com/China-Study-Comprehensive-Nutrition-Implications/dp/1932100660/ref=sr_1_1?s=books&ie=UTF8&qid=1312663679&sr=1-1